Have you ever wondered how fit you actually are / supposed to be, compared to others?
If yes, then here are 13 strength and endurance milestones that can give you bragging rights if achieved.
These standards require at least 1 to 3 years of consistent training. While you won’t be winning any competitions by reaching them, you’d be remarkably ahead of most regular fitness enthusiasts.
Note: These standards are averaged across ages, so feel free to adjust them according to your specific age and anatomy.
Strength ( 1 Rep Max )
| Exercise | Male | Female |
| Bench Press | 1.5x bodyweight | 0.75x |
| Squat | 2x | 1.25x |
| Deadlift | 2.5x | 1.5x |
Calisthenics ( No.of Reps/ Time )
| Exercise | Male | Female |
| Pushups | 60 | 25 |
| Pullups | 20 | 5 |
| Dips | 40 | 15 |
| Plank | 3:00 min | 3:00 min |
Running ( Time )
| Distance | Male | Female |
| 1mile | 6:37 | 7:44 |
| 2miles | 14:07 | 16:24 |
| 5k | 22:31 | 26:07 |
| 10k | 46:43 | 54:13 |
| Half Marathon | 01:43:33 | 02:00:12 |
| Full Marathon | 03:34:56 | 04:08:09 |
As with all fitness standards, these are not set in stone and are to be used as broad guidelines. Also, it is nearly impossible to achieve both the strength and endurance milestones simultaneously. Focus on achieving one at a time before moving on to the next.
I could meet 4 out of these 13 benchmarks at the time of writing this, what about you? Let us know in the comments below
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